A good source of iron 4
However, the iron content of clams is highly variable, and some types may contain much lower amounts ( 4). All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources.įor instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV ( 3). United States Department of Agriculture, Agricultural Research Service.Shellfish is tasty and nutritious. United States Department of Agriculture, Agricultural Research Service.ĭuck, domesticated, meat only, cooked, roasted. United States Department of Agriculture, Agricultural Research Service.īasic Report: 15159, Mollusks, clam, mixed species, cooked, moist heat. Pork, fresh, spareribs, separable lean and fat, cooked, braised. United States Department of Agriculture, Agricultural Research Service. Pork, fresh, loin, whole, separable lean and fat, cooked, braised. Pork, fresh, variety meats and by-products, brain, cooked, braised. Lamb, variety meats and by-products, brain, cooked, pan-fried. United States Department of Agriculture, Agricultural Research Service.īeef, variety meats and by-products, brain, cooked, pan-fried. Dietitians of Canada.īasic Report: 17060, Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4” fat, cooked, braised. United States Department of Agriculture, Agricultural Research Service.įood Sources of Iron. United States Department of Agriculture, Agricultural Research Service.īasic Report: 13497, Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled. United States Department of Agriculture, Agricultural Research Service.īasic Report: 17225, Lamb, ground, cooked, broiled. United States Department of Agriculture, Agricultural Research Service.īasic Report: 17345, Game meat, deer, loin, separable lean only, 1” steak, cooked, broiled. United States Department of Agriculture, Agricultural Research Service.īeef, flank, steak, separable lean and fat, trimmed to 0” fat, choice, cooked, braised. Lamb, variety meats and by-products, liver, cooked, pan-fried.
United States Department of Agriculture, Agricultural Research Service.īasic Report: 10107, Pork, fresh, variety meats and by-products, kidneys, cooked, braised. United States Department of Agriculture, Agricultural Research Service.īasic Report: 13324, Beef, variety meats and by-products, kidneys, cooked, simmered. National Institutes of Health.īasic Report: 17196, Lamb, variety meats and by-products, kidneys, cooked, braised.
Each of the following values is for a 3 oz serving.
If you’re seeking out alternative heme sources of iron, here are some more you can add to your list. 22 You can fall back on a good roast pork belly or pork chops or make a fresh spicy Thai pork salad. 21 Some cuts like pork spare ribs have a little more – 1.57 mg of iron or 8.7% DV in a 3 oz serving. 20 For instance, a 3 oz serving of braised pork chop has 0.91 mg of iron (5% DV). You should get between 0.5 mg and 1.5 mg of iron per 3 oz serving on average – that’s 3% to 8.3% DV. Pork has a little less iron than beef or lamb but may still be worth exploring once in a while.